BarBell Work (From OutLaw):

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

WOD:

AMRAP in 10 min

200m run
10 Cleans (135#)
10 Push ups

-Rest 5 minutes-

AMRAP in 10 min
50 Double unders
10 Deadlifts (185#)
15 sit ups

4rounds each AMRAP